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Warlock CrossFit Re-Opening Plan

Friday April 26, 2019

“Don’t wish it were easier, wish you were better.” – Jim Rohn

Primer: 2 Rounds – 30 Seconds of Each Movement
Samson Stretch | Overhead Squat | Arch to Hollow to V-Up | Pull ups | Dips

Technique: 3 x 3 Snatch Grip Sotts Press + 3 Overhead Squats

Strength:
Min 1,2,3: Hang Squat Snatch + Low Hang Squat Snatch + Overhead Squat
Min 4 Rest
Min 5,6,7: Hang Squat Snatch + Low Hang Squat Snatch + Overhead Squat
Min 8 Rest
Min 9,10,11: 1 Hang Snatch + Snatch

Conditioning:
For Time: 3-6-9-12
Power Snatches @ 115/80
Burpee Box Jump Overs @ 24/20

Rest 3 Minutes

12-9-6-3
Power Snatches @ 115/80
Burpees Over Bar

Performance: @ 95/65
Fitness: @ 75/55
Fitness Light @ 65/45

Time Cap – 12 Minutes. Two Scores – Part 1 and Part 2. Every rep not complete add 1 second to 12 Minutes.

Bonus:
3 Rounds:
250M @ 2k Pace + 7 Seconds
250M @ 2K pace + 3 Seconds
250M @ 2K Pace
250M @ 2K Pace – 3 Seconds
Easy 750

Festivus Peeps:
Light Snatch work with Class:

EMOM x 12:
Min 1: 12/10 Cal Row
Min 2: Strict Cindy
Min 3: 10 Burpees
Min 4: 10 Box Jumps